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sleep tips

Discussion in 'Health Issues' started by chatkara_tasty, Jun 18, 2006.

  1. chatkara_tasty

    chatkara_tasty Bronze IL'ite

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    hi all,
    this is a forward message-

    Getting Enough Sleep?

    Most people don't get enough sleep. How about you? Do you get the rest that your body needs?

    Sleep tips for the perpetually awake

    Feeling crabby lately? It could be you aren't getting enough sleep. Work, household responsibilities and child care can make sleep hard to come by. Factor in other unexpected challenges such as financial worries, layoffs, relationship issues or an illness, and quality sleep may be even more elusive.
    You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night. Try these suggestions for a week or two if you have trouble falling asleep or staying asleep:
    • <LI class=doublespace>Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep better at night. <LI class=doublespace><LI class=doublespace>Don't eat or drink large amounts before bedtime. Eat a light dinner about two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom. <LI class=doublespace><LI class=doublespace>Avoid nicotine and caffeine. These are addictive stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before your desired bedtime. Your body doesn't store caffeine, but it does take many hours for it to eliminate the stimulant and its effects. <LI class=doublespace><LI class=doublespace>Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. Don't exercise within two hours of your bedtime, however. Exercising right before bed may make getting to sleep more difficult. <LI class=doublespace><LI class=doublespace>Make your bedroom cool, dark, quiet and comfortable. Create a room that's ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan, a humidifier or other devices to create an environment that suits your needs. <LI class=doublespace><LI class=doublespace>Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to less than one hour and don't nap later than 3 p.m. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight wake you up. <LI class=doublespace><LI class=doublespace>Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that's comfortable. If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you. <LI class=doublespace><LI class=doublespace>Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness. <LI class=doublespace><LI class=doublespace>Go to bed when you're tired and turn out the lights. If you don't fall asleep within 30 minutes, get up and do something else. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep.<LI class=doublespace>
    • Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won't interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.
    If after a week or two you still can't sleep, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night's sleep.

    Hope you sleep well tonight,

  2. archukoratty

    archukoratty Junior IL'ite

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    There are a lot of tips and suggestions to get a good sleep.
    Does anybody have tips to reduce sleep?
  3. Vidya24

    Vidya24 Gold IL'ite

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    sleep less


    My professor was on Ayurvedic treatment with diet pathiyam and sleep pathiyam. She could sleep only 6 hours a day and it improved her physical and mental health. Will try to get that schedule.

    In the meantime, try this link

    One small personal advice: pls do not reduce sleeping hours drastically. It can be stressful for others. My husband is workaholic and used to cut sleep and work overnight. Now, he is programmed to sleep only three,four hours in a day. Though he remains active always, it is difficult for others around him.

    So, I'd request you to take any sleep reduction techniques with caution.

    Last edited: Jun 18, 2006
  4. AndersThomsen

    AndersThomsen New IL'ite

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    Habitual snorers can be at risk for serious health problems, including obstructive sleep apnea. Sleep apnea creates several problems, including:
    • Interruptions of breathing (lasting from a few seconds to minutes) during sleep caused by partial or total obstruction or blockage of the airway.
    • Frequent waking from sleep, even though you may not realize it.
    • Light sleeping. Waking up so many times a night interferes with the normal pattern of sleep causing more time to be spent in light sleep than in more restorative, deeper sleep.
    • Strain on the heart. Prolonged suffering from obstructive sleep apnea often results in higher blood pressure and may cause enlargement of the heart, with higher risks of heart attack and stroke.
    • Poor night's sleep. This leads to drowsiness during the day and can interfere with your quality of life and increase risk for car accidents.
    Sleep apnea can be a issue for less sleep during nights, & it's better to treat Sleep apnea at right time before it gets worse. Try Asonor anti snoring nasal spray to overcome from snoring problems.

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